HIGH vs LOW Reps: Which is Better for MUSCLE GROWTH? (Science Explained)

[@Bambabah]

Ronnie didn't "often" squat with 3-5 reps at all, he explained the 900 pound squat was all for the camera. He too trained in the mid-high rep range across all muscle groups.

[@TypicallyUniqueOfficial]

What does it matter? Ronnie was an n=1. People need to stop using random bodybuilders as examples.

[@theiceman7590]

Yeah he didnt do deadlifts much either, just in that one dvd footage but the others he didnt do them.

[@1TieDye1]

@@TypicallyUniqueOfficialbro but he’s my favorite bodybuilder bro he’s gotta know what he’s doing. he’s my idle bro

[@KurokamiNajimi]

@@TypicallyUniqueOfficial What would you consider proof of x training method/variable

[@matusjurcik6974]

Thats kinda obvious as he was a bodybuilder first (and succesfull)

[@artvandelay1720]

I usually do 10+ reps because it reduces joint stress, injury risk and makes it easier to do proper technique. There are some that are fine with low reps like squat though. There are also plenty like skullcrushers or preacher curls where the joint stress is below 10 reps is excessive.

[@honeybrew5063]

I mostly do 8-12 on Compounds and 15-20 on Isolation. But it also heavily depends on the machine (e.g. on some Machines I do the full stack for 20+ Reps)

[@omegaman_]

Good stuff Wolf..

[@LouisSerieusement]

I admire your productivity, I hope you can still find time to enjoy non-work activities :) Thank you for sharing, great video !

[@herbmerced7780]

How about a video for older guys in their 50s or 60s?

[@stevemann1299]

12 to 20 with moderate weight its best for your joints.

[@BjornJonasLarsson]

great video as always! A friendly correction.. Small typeo at 1.21 15 reps @ 70% 1rm written out as x0.6 x 20 = 3600 in the calc example.. where it should be 300 x 0.7 x 20 = 4200 if following the V.O. "set of 20"

[@DANA-lx8cv]

I get bored doing high reps on compounds. I generally use 3 to 5 reps with 1 or 0 RIR, and throw in a lot of heavy singles. On accessory work, like curls and such, I do lots of reps. Not sure if it's optimal, but I want to be strong as well as looking good, and this seems to have worked well over the last 30 years or so of lifting, as I'm still improving in both 1RM strength as well as physique.

[@Himhymn_]

You might want to increase from 3-5 to like 6-8 if you want the best of strength and hypertrophy with the compounds. 3-5 is amazing for primarily strength gains though, if that is priority, but I like to hit both. Bonus points on minimizing connective tissue damage and minimizing injury risk (6-8 reps).

[@legrandfromage9682]

That’s what gets you strong

[@KurokamiNajimi]

You don’t need to lift heavy all the time though and if you were intending to stay peaked year round it would make more sense to do it in a conjugate style with just 1 heavy set a week (maybe even less depending on the exercise)

[@kobemop]

High reps are rather just exhausting (cardiovascularly as well) and are hard to estimate how many reps you have left. For hypetrophy the effective rep range, 4 to 8 can be enough.

[@KurokamiNajimi]

@@kobemop You don’t have to estimate once you go to failure you’ll have a gauge of how many reps you can do with that weight and what a grindy 0 RIR rep feels like. As for how exhausting it is just depends on the exercise

[@dannybyrnes1052]

I think as you gain knowledge of what works for your body, you incorporate both low reps high weight and lighter weight higher reps in your routines. Good video pal

[@flow1188]

How Brad said by himself. The best you can do is to train your Muscles in the reprange of 6-(15)30+ Reps, to get the max stimulus.

[@rockyevans1584]

How Brad said by himself? I don't care for your sentence man. Brad doesn't train close enough to failure, that's why he's a dyel despite all the studying and research

[@flow1188]

@@rockyevans1584 And i dont care for your Sentence man. To train to failure is not necessary for Muscle growth. Your Point is Useless. You dont need to be an Astronaut to create Spacecrafts. He reached more Goals than you thats enough, and hes a well known expert and his studies and researches has the far most impact in Modern Bodybuilding.

[@rockyevans1584]

@flow1188 no, but you do need to train at adequate proximity to failure. I appreciate any contribution towards exercise science, i wasn't saying anything bad about his accomplishments in the field. Just said he doesn't train hard enough to grow. You need to grow too, grow up.

[@Burkhimself]

Would like to see a vid discussing the different types/angles of shrugs ! Kelso, behind the back under handed, etc…..💪🏼

[@Louis-uq2jc]

Firstly, a new subscriber, and you have instantly become my favourite gym bro alongside people like Eugene, Jeff, and Kaseem. Your content is great, and the lengthened partial stuff I am loving. You've mentioned occlusion training, which is something I try to do with high reps on biceps/triceps. What are your overall thoughts on occlusion training? Thanks

[@Louis-uq2jc]

Also shout out to beard gang

[@D91Mart]

Thank you so much for this video I have a heart problem and was told I can only do really high reps like 50 reps, it's nice to know I can grow muscle.

[@Kax678]

I find that with higher reps i tend to lose focus. When stick with 5-8 on compounds and 8-12 on isoltions i find that it easier to progressive overload, keep better form, less fatigue and it does not interfee with my boxing trainings as I don t get sore that much if at all

[@nmnate]

It can take a ton of focus to really push your higher rep sets hard. Sometimes I forget how many reps I'm at in a set... ugh! 😆

[@Kax678]

​​@@nmnate i just find it makes you stop becuse of the latcit build up insted of muscluar failuere and gets boring especially when you doing unilaterl exrcises

[@repswithroscoe]

Thank you Milo another goodie😎

[@googlymooglyman]

You should react to kneeovertoes guy. I just wonder if the stuff he pushes is actually important

[@d3rpn1nj47]

Some is good but most of the science is bunk. I would ironically say for the most part his form is really good on the progressions.

[@weekendwarrior8179]

I have found that using different rep ranges in the same workout is really good. Heavy on the first 2 modern on the next 2. And light on the last two or 4-6/ 8-10/ 12-15

[@VertigoColdSweat]

Another downside of really high reps is that the sets take a very long time to perform. If you take 3 seconds for one rep, a set of 10 will take you 30 seconds to complete. A set of 50, on the other hand, would take you 2.5 minutes to perform...

[@1TieDye1]

Agreed, even 20 reps sets can feel pretty tedious with a moderate tempo. I can’t imagine 50 reps lmao

[@bensbarbaro6021]

I try to spend just an hour in gym per visit with two pull days and two push days weekly. Four visits/week.

[@dory_m78]

I disagree I need longer rest time when doing 10 reps compared to 15

[@BenG-rd5wg]

Could you please make a video on which types of exercises are more conducive to higher/lower reps?

[@ParvParashar]

Great video! 🙌

[@KurokamiNajimi]

My logic is just use the least amount of weight you can reach failure with for the exercise. If I was doing weighted push ups I could push a set of 30+ but if I’m doing a larsen press while it’s doable pushing 0 RIR 20 reps would be a challenge. It also depends on how much weight is used. For most of us a set of 5 on any bench variation isn’t even 200 so we don’t have to worry much about getting injured assuming other variables are taken care of

[@brianforrester9670]

I'd be curious to hear the expert opinion on reverse pyramids, i.e. starting your lifts heavier for lower reps and progressively dropping weight for higher rep sets for the same exercise. For example, presses for sets of 6, 8, 10, 12, dropping weight for each set.

[@dory_m78]

I do reverse pyramid sets for everything .I drop the Weight after every set but try to aim for same rep range. For heaving compounds I drop the second set by almost 10%. Isolation smallest change I can drop (usually 0.25kg)

[@dhtgains2053]

I do 3-4 reps for the first 2 sets then do another 2 sets between 5-15 reps

[@Dehura]

Im curious to know differences of short rest vs rest pause. 🤔 Why people say that short rest is bad for muscle growth and rest pause sets are good. 🤔

[@nygeek6471]

What about static exercises I.e. a farmers walk, what is best for hypertrophy there?

[@nathanmeyer490]

Great stuff here. Possible topic question--why is volume always referred to by sets? Shouldn't volume be delineated by effective reps and total amount of effective reps as the greatest indicator of growth and not sets? For example if max effective rep range is a given workout is 25-50 total effective reps, then wouldn't rest-pauses and drop set reps all count toward the effective total and reduce total amount of sets needed in any given week?

[@moses9647]

I sort of infer that when referring to sets in terms of volume the idea is that those sets themselves are effective. There's obv discord on how many RIR is best for muscle growth (i.e. an "effective set") but at the end of the day my understanding is the sets should be meaningful ones and would inherently incorporate effective reps. As for cutting number of sets using intensity techniques like drop sets, I think it just depends on the person (as does everything tbh). HIT training at its core is about one set per exercise that goes beyond technical failure and incorporates exhausting the negative completely. In theory a shortcut to get what 4-5 sets gives you. But some people just need more training stimulus than that. To me the most important variable is what keeps you in the gym mentally and physically. At the end of you're training consistently and progressing over time you'll see gains. Everything else is preference

[@alanfarquharhill]

'Effective rep'/RIR are both still hypotheses at this point, and unlikely to be the whole story. Intensity techniques may well be useful, but there is literally noone serious who thinks that if you do 5 additional reps after 20s rest that this is the same as doing an additional set with proper rest time. A few months ago, I commented on here that if RIR theory was 100% true then a lot of power building and stuff like 531 BBB really wouldn't work *at all*, which again noone actually believes - and Milo replied that he agreed. The recent data definitely suggests that training hard, with low reps in reserve, is probably the most optimal way to generate hypertrophy.... particularly in more advanced trainees. But there is plenty of nuance still to be discovered I'd bet.

[@ew-zd1th]

Whats about potencial Hypertrophy type differences. Myofibrilar vs sarcoplasma. There are some evidence that pump style training can increase sarcoplasma

[@MerelG-x5c]

Can't you give some examples as to what exercised would benefit best from 15+

[@miladranjbar1060]

Usually, for what trainings it is better to use higher repetitions?

[@LarryShipeWorld]

Where's the video where you completed Lyle McDonald's faliure challenge I keep hearing about?

[@timk8258]

kzbin.info/www/bejne/qZK7ZYdnbZiqecUsi=c9kRmiTKVKNHBVgU

[@wdadwawdadawdwdwa4133]

Milo, do you think people are bad estimating their rir in high rep conditions because they are not accustomed to it?

[@unicorn1655]

Is low rep high intensity effective if you don’t get your 10-15 sets per muscle group?

[@Ultimatefitness360]

Is it ok if i start my first set with 50% max than next set 65% max then final with 80% max ?? Plzz tell or suggest if any better way

[@ساريالقبلي]

God i love you , iam addicted to your videos

[@swoleavocado]

Does the efficacy of lengthen partials depend on rep ranges? 🤔

[@theovercomer2006]

In these types of videos I'd like to hear more about what the size and duration of the studies was. To me the old theories on exercise science seemed more logical and made more sense. I wonder how much is phony science nowadays for clicks likes and views. To me it makes sense that higher reps would Target your red slow twitch fibers more and lower reps for white fiber. A lot of these types of videos just seem to muddy the waters and raise the confusion levels amongst the general viewing audience. What are your thoughts Dr. Wolf?

[@Ultimatefitness360]

Are very high rep range too much time consuming ??

[@glenoh88]

All these studies/videos on rep ranges and techniques to maximize muscle growth. What about studies on technique and rep ranges to maximize recovery and injury prevention? A minor tweak and you may be unable to train a muscle for a week or more…that’s probably more impactful than the diff between 5 and 8 reps….

[@xavierayayaell546]

Just don't be a piss wet lettuce mate

[@Pain53924]

Best exercises for forearms please

[@lewisthelibrarian]

Watch Jeff Nippard's videos on forearm

[@Pain53924]

@@lewisthelibrarian That video was uploaded 4 years ago. Lengthened partials is a recent phenomenon. His primary focus was not on hypertrophy in that video.

[@youtubeconnoisseur3215]

Would you consider making a video on arm training, not bicep or tricep training in general, but about programming? Do you think you will get any more hypertrophy gains from training your arms fresh, for example, with the Arnold spilled or push-pull legs where biceps are trained on push or triceps are trained on the pull?

[@MrDjhealth]

My Bro science opinion: extra high reps are good for nerve path development, and extra low reps performed with very good form are good to strengthen joints

[@abssick121]

I have noticed that Tom platz only did lying leg curls for hamstrings which are prob least optimal hamstrings exercise and his hamstrings were huge So I think that all this talk about lengthen partials and optimal exercises it's just good to for beginners or someone starting to use drugs (people who have fast muscle beginners gains which drugs do btw) and after pretty much maxing out your potential you're growing microscopicly so let's instead of maxing gains in eg 5 years a noobie will get them in 4 and a half years For someone who's been training hard for a long time doing some "more optimal" stuff isn't going to do any visible difference maybe under a microscope

[@deltoidable]

Consistency is more important than being optimal. Optimal just means getting the fastest results. A suboptimal workout could be getting 85% of your optimal results. If you're consistent for years you will eventually reach your limit, even if you're working out suboptimally

[@Panagiotis1709]

I have a main compound movement I go heavy on at every workout (6x3) and then go high volume for everything else. I do 6 day PPL so at some point in the week I also do a variation of the compound for higher reps, for example 4x10 front squats while I do 6x3 for regular squats. Seem to be working pretty well.

[@pandajohn5911]

6 sets of the same rep? Are you training hard enough if you can keep doing same rep number for 6 sets?

[@Panagiotis1709]

​@@pandajohn5911 It's more of a target weight. Once I can hit 3 for all sets I increase the weight so most of the time I am not actually getting 3 for all.

[@kobemop]

6 sets of 3 reps rather seems specific. Do you not ever evolve those sets and reps?

[@gokukakarot1855]

For the algorithm

[@NotBrye]

Medium Reps :)

[@corenko]

4-8 on Compound lifts, 8-12 on Isolation lifts, no need to go above 12 in my opinion.

[@varietyryan]

look into muscle fiber types and what percent is in each muscle, you need to train high(20-30) medium (10-20) low (5-10) reps for maximum muscle growth, if you don’t go above 12 you’re missing out on all the slow twitch muscle fiber gains 💪🏽 also make sure to have a slow controlled (2-3sec) eccentric don’t let the weight fall .

[@ratch33stokes39]

Hi @Dr Wolf , isn't it in a sense "fool proof" in the sense of both low heavy & lighter high repetitions will generally build muscle. So maybe choosing one style you like where you can really push yourself mentally.. Anyway love your vids & verified info.. 🎉

[@TheHybrid350]

great

[@MestizoMentality]

Never thought I'd say this, but I miss the Bro-Science days! I just want to go in the gym & pick things up & put them down. Too much Science makes lifting less enjoyable & feel like school!

[@kobemop]

I mean just lift how you want, it's not like you'll accelerate gains by gazillion percent. Sure there are somethings that can be optimized, but then again it's not gonna lead to major differences. People used to say that the "bro-split is bad," then studies came out saying that it's not bad or rather equal to other splits.

[@Collect-it-Toys]

1st

[@alexanderchernoshtan9898]

Woof woof 🐶

[@user-pn9un3dc8y]

You need to do both.

[@PlasticBagable]

ok but what shirt is that though

[@adrianthulin30]

but you're small?

[@Coachahmadreza]

[@raoul9016]

Milo, is it true that you’re a furry?

[@mrAngusGus]

Wait what? Where are you sourcing this from? What's is fursona? Elpy, the Wolf of lengthened partials?

[@martingamer5591]

This is straight up defamation 😂

[@PierceRandall-hf7vf]

Sets of fahve it is.

[@lukeharris2622]

✝️💪

[@BradSchoenfailed]

Why does this guy always sound like he has a stuffy nose ?

[@timmian85]

2/10 sweater

[@AnnhilateTheNihilist]

Milo. I like you and I think in real life we would be friends… but if I had one comment to say to you that disqualifies some of what you say it’s that you look like you have been working out less than a year. I realise u got ur PhD and that doesn’t give you much time off however you need 3-5 years in the gym to gain some credibility. Look at some other natty’s you can at least tell they work out. No offence intended sir, simply my thoughts.

[@danielkanewske8473]

What else do I want to see from this channel ... Onlyfans link! The mind boggles at all the possible Wolf related material?!?!